Warm Ups

Run and Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Run & Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their hearts by demonstrating their ability to quickly move their feet and throw strong punches.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start to jog in place.

  • When the instructor says “GO” the students will start to jog.

  • When the instructor says “GO” again the students will throw rapid fire punches.

  • They will continue to punch until the end of time.

     3. Do you best to not fall while punching; if you fall you won’t get as strong

Running Man

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Running Man

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating multiple switching punches.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will in a guarding stance and will throw a cross punch and freeze.

  • When the instructor says go the students will switch their hands and feet non-stop for 30 seconds or 10 reps.

  • The students should try their best to stick every punch, or sloppy punches.

     3. Do your best to have good technique for the whole exercise.

Stand Up Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Stand Up Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating their ability to stand up fast from their stomachs.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start laying on their stomach.

  • When the instructor starts counting the students will stand up as fast as they can.

  • When the students stand all the way up they will demonstrate 2 alternating kicks.

  • After the kicks the students will quickly drop down to their stomach.

     3. Do your best to get all they to your feet before kicks.

Super Jacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Cardio: Super Jacks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their hearts and coordination by demonstrating a jumping jack style exercise.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start by standing with their feet together.

  • They will spread their feet apart quickly and do a middle stance.

  • After the stance, they will bring their feet together and throw a punch.

  • Every rep they will alternate arms; continue for 10 reps or 30 seconds.

     3. Do you best to bend your best to keep your knee tight before each kick.

Front Kick Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Front Kick Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by holding themselves on 1 foot while also trying to demonstrate kicks and switches.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start by lifting one foot off the ground.

  • The student will then kick the foot in the air.

  • They will rechamber it and then jump and switch their chambers.

  • They will do this for 10 reps.

  • They want to do as many kicks as they can without putting their foot down.

     3. Do you best to bend your best to keep your knee tight before each kick.

Mario Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Mario Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by having to hold a difficult position while also demonstrating front kicks on both legs.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start on one knee.

  • The student will then try to lift the knee that is on the ground 3-4 inches off the ground.

  • Every time the instructor counts the students will kick with the lower leg.

  • After each kick they want to return the foot back to the lunge position.

  • After you do 10 kicks on 1 leg make sure you use the other.

     3. Do your best to not fall over for the entire exercise, if you fall you won’t get as strong.

Superman Sit-Ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Superman Sit-Ups

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their core by demonstrating sit-ups while focusing on throwing a strong punch to the ceiling.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start by laying on their back.

  • The students will demonstrate a sit-up with their knees bent and feet on the floor.

  • On ever sit-up the students must throw a punch aiming towards the ceiling, don’t forget to switch arms each time.

  • Continue for 10 reps.

     3. Do you best to not fall while punching; if you fall you won’t get as strong.

Zombie Seals

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Endurance: Zombie Seals

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms and core by holding their seal position while also holding punch.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will start by laying on their stomach.

  • The students will push-up with their arms while keeping their legs on the ground. (Seal Pos.)

  • Once they do this they will then punch 1 arm out and freeze in that position.

  • After 10 seconds, have them switch their arms.

     3. Do your best to have good technique for the whole exercise.

Flying Ninja Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Flying Ninja Kicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs and build coordination by having them jumping off of one foot and kicking.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will put their kicking foot in front of them.

  • When the instructor starts counting, the students will do a jump front kick with their lead leg.

  • The students have to lift their back leg up before they can jump and kick with the front foot.

  • The students will do their best to jump off of one foot for this exercise.

     3. Do you best to not fall down while kicking; if you fall you won’t get as strong.

Heisman Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Heisman Hops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating hopping on one foot and holding chambers.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • When the instructor starts counting, the students will hop from one foot to the other and hold a sidekick chamber.

  • Every time the instructor counts they will hop to the other foot and switching the chambers.

    3. Do your best to not land on the ground hard, try and control your landing.

Knee Stand with Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Knee Stand w/Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs while they have to stand up and do punches.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • The students will drop down on to both knees.

  • When the instructor counts the students will stand up and demonstrate 2 punches.

  • Once they finish the kicks they will go back down to their knees.

    3. Do you best to stand up quickly so that your legs get stronger.

Sky Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Plyometrics: Sky Punches

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs and arms while jumping and punching.

Steps:

1. Have the students stand on their spots where they start class.

2. Explain the rules:

• • When the instructor starts counting, The students will a big jump.

  • Once they reach the peak of their jump they will throw a punch toward the ceiling.

  • They will switch their arms every time that they punch.

    3. Do you best to keep your head up and hands up while punching.

Front Stance Hold

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Front Stance Holds

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their legs by demonstrating their best front stances using the best technique they can.

Steps:

1. Have the students stand on their spots where they start class.
2. Explain the rules:

• • The students will start in by putting their feet shoulder width apart.
  • They will then step straight ahead into a front stance with 1 foot.
  • The student must hold the position for 10 seconds the switch his feet.

3. Do you best to hold the front stance as low as you can.

Karate Chops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Karate Chops

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students strengthen their arms by demonstrating their best karate chops using the best technique they can

Steps:

1. Have the students stand on their spots where they start class.
2. Explain the rules:

• • The students will start in their guarding stance.
  • The students will demonstrate a karate chops every time the instructor counts.
  • The students will kick as high and hard as they can.
  • The students will alternate legs for 10 reps.

3. Do your best to chop as hard and as fast as they can, while also using good technique.

Low Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Low Blocks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their arms by demonstrating their best low blocks using the best technique they can.

Steps:

1. Have the students stand on their spots where they start class.
2. Explain the rules:

• • The students will start in their guarding stance.
  • The students will demonstrate a low block every time the instructor counts.
  • The students will block as fast and hard as they can.
  • The students will alternate arms for 10 reps.

3. Do your best to have a strong and fast block, while also using good technique.

Sidekicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: (Beta) Power: Sidekicks

Equipment needed: None

Instructors needed: A Few to Monitor

Description: The students will strengthen their legs by demonstrating their best sidekicks using the best technique they can.

Steps:

1. Have the students stand on their spots where they start class.
2. Explain the rules:

• • The students will start in their guarding stance.
  • The students will demonstrate a side kick every time the instructor counts.
  • The students will kick as high and hard as they can.
  • The students will alternate legs for 10 reps.

3. Do your best to show all 4 parts to every single kick. (Chamber, Kick, Re-chamber, Return)

Sit-ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Abs Exercise: Sit-ups

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by lifting their shoulders off the ground for ten reps.

Steps:

1. Have your students lay on their backs with their arms crossed on their chests.
2. Explain the rules:

• • When I say, “go” you will raise your shoulders off the ground, and then lower them back to the ground.
  • Keep your arms crossed on your chest at all times.
  • You will do this for ten reps.

3. Try to bring your elbows to your knees, not knees to elbows.

Shoulder Taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Arm Exercise: Shoulder taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms and feet, while tapping their shoulders, alternating arms for ten reps.

Steps:

1. Have your students hold their body up with their palms and feet, keeping their back straight as if they are in push-up position.
2. Explain the rules:

• • When I say, “go” you will tap your left shoulder with your right hand, and then tap your right shoulder with your left hand.
  • You will do this for ten reps.
  • Make sure you keep your back straight at all times.

3. Slightly widen your feet for better balance.

Beginner Bridge Side Taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Core Exercise: Beginner bridge side taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet, while tapping the side of their legs, alternating their arms for ten reps.

Steps:

1. Have your students raise their body off the ground with the palms of their hands and their feet as if they were a table.
2. Explain the rules:

• • When I say, “go” you tap the side of your leg with your hand, alternating arms.
  • Try to keep your body parallel to the ground.
  • You will do this for ten reps.

• • Try to keep your belt up high while reaching as far across your body to reach your shoulder.

Beginner Squats

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Active Leg Exercise: Beginner squats

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by lowering their body in a squat position with their arms extended in front of them for ten reps.

Steps:

1. Have your students stand with their feet shoulder-width apart and arms extended in front of them, parallel to the ground.
2. Explain the rules:

• • When I say, “go” you will lower your body into a deep squat position while your arms remain extended in front of you, and then raise your body back up.
  • You will do this for ten reps.

3. Try not to bend your knees too far when you squat.

Sit-ups with legs in the air

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Abs Exercise: Sit-ups w/ legs in the air

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by holding their knees off the ground as they lift their shoulders off the ground for ten reps.

Steps:

1. Have your students lay on their backs with their arms crossed on their chests and legs off the ground with their knees bent.
2. Explain the rules:

• • When I say, “go” you will raise your shoulders off the ground and bring your head to your knees, and then lower them back to the ground.
  • Keep your arms crossed on your chest at all times.
  • You will do this for ten reps.

3. Try to bring your elbows to your knees, not your knees to your elbows.

Triple-shoulder taps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Arm Exercise: Triple-shoulder taps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms and feet, while tapping their shoulders three times with the same hand and then alternating arms for ten reps.

Steps:

1. Have your students hold their body up with their palms and feet, keeping their back straight as if they are in push-up position.
2. Explain the rules:

• • When I say, “go” you will tap your left shoulder with your right hand three times, and then tap your right shoulder with your left hand three times.
  • You will do this for ten reps.
  • Make sure you keep your back straight at all times.

3. Try to place your hand back on the ground between each shoulder tap.

Squat Jumps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Dynamic Leg Exercise: Squat jumps

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by lowering their body in a squat position and touching the ground and then jumping for ten reps.

Steps:

1. Have your students stand with their feet shoulder-width apart.
2. Explain the rules:

• • When I say, “go” you will lower your body into a deep squat position and touch the ground, and then jump as you reach for the sky.
  • You will do this for ten reps.

3. Try to jump higher and higher each rep.

Beginner dish holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Abs Exercise: Beginner dish holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by raising their shoulders off the ground.

Steps:

1. Have your students lay on their backs with their arms to their sides.
2. Explain the rules:

• • When I say, “go” you will raise your shoulders off the ground.
  • Try to keep your feet together and try not to bend your knees.
  • You will hold the beginner dish position and count to ten.

3. While you are counting, try not to move your body at all.

Beginner push-ups holds

Program: Basic SKILLZ (5 and 6-yrs.)

Skill: WARM UPS

Drill: Static Arm Exercise: Beginner push-up holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by holding their body off the ground with their palms, while on their knees.

Steps:

1. Have your students lay on their bellies with their palms on the ground at their side, right below their shoulders, and knees bent so that their toes are points towards the ceiling.
2. Explain the rules:

• • When I say, “go” you will raise your body off the ground with your palms, while keeping your knees, hips, and head aligned.
  • Make sure your toes remain pointed towards the ceiling.
  • You will hold the beginner push-up position and count to ten.

3. While counting, try not to move your body at all.

Beginner Bridge Holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Core Exercise: Beginner bridge holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet.

Steps:

1. Have your students sit with their palms on the ground at their side (fingers pointed forward); and their knees up with their feet flat on the floor (toes pointed forward).
2. Explain the rules:

• • When I say, “go” you will raise your body off the ground with the palms of your hands and your feet, as if you were a table.
  • Try to keep your body parallel to the ground.
  • You will hold the beginner bridge position and count to ten.

• • While you are counting, try not to move your body at all.

Beginner Squat Holds

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Static Leg Exercise: Beginner squat holds

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by holding their body in a squat position with their arms extended in front of them.

Steps:

1. Have your students stand with their feet shoulder-width apart and arms extended in front of them, parallel to the ground.
2. Explain the rules:

• • When I say, “go” you will lower your body into a deep squat position while your arms remain extended in front of you.
  • You will hold the beginner squat position and count to ten.

3. While counting, try not to move your body.

Donkey-kongs Down the Mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Abs Exercise: Donkey-kongs down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build abdominal strength by pulling their body down the mat by placing their hands on the mat in front of them and then using their abdominal muscles to pull their feet up to their hands.

Steps:

1. Have your students stand on one end of the mat with their feet together.
2. Explain the rules:

• • When I say, “go” you will place your palms on the ground as far in front of you as possible without letting your feet come apart. Then, using your abdominal muscles, you will pull your feet off the ground towards your palms coming as close to your palms as possible.
  • You will do this down the mat.

3. Keep your knees together and pull them through your arms.

Advanced army crawls down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Arm Exercise: Advanced army crawls down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build arm strength by dragging their body down the mat using only their forearms while their feet are crossed and held off the ground.

Steps:

1. Have your students lay on their bellies on one end of the mat, with their forearms on the floor making a tight fist, and feet crossed and lifted off the ground.
2. Explain the rules:

• • When I say “go” you will drag your body across the mat using your forearms, while keeping your feet crossed and off the mat.
  • You will do this all the way down the mat.

3. Do your best to go fast and not use your knees!

Forward crab crawls down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Core Exercise: Forward crab crawls down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their core strength by holding their body off the ground using their palms and their feet, while walking down the mat.

Steps:

1. Have your students sit on one end of the mat and raise their body off the ground with the palms of their hands and their feet as if they were a table.
2. Explain the rules:

• • When I say, “go” you will walk down the mat keeping your bottom off the ground at all times.
  • Try to keep your body parallel to the ground.
  • You will do this down the mat.

• • While walking down the mat, keep your fingers pointing towards your toes.

Jack-in-the-hox down the mat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: WARM UPS

Drill: Ultimate Leg Exercise: Jack-in-the-box down the mat

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will build their leg strength by stepping down the mat in a lunge position while holding their hands behind their head.

Steps:

1. Have your students stand on one end of the mat with their hands behind their head.
2. Explain the rules:

• • When I say, “go” you will step forward and lower your back knee towards the ground and then stand back up, alternating legs on each step.
  • Keep your hands behind your head at all times.
  • You will do this all the way down the mat.

     3. Focus on doing your best, not finishing first!

Stretches

Arm Circles

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Arm Circles

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on the range of movement in their shoulders. 

Steps:

1. Divide your students into lines.

2. Explain the rules:

• • Swing your arms in large circles to the front.

  • Repeat for 10 reps then switch directions.

    3. Continue for 2 sets.

Cross over toe touches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Cross over toe touches

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by targeting their Hamstrings.

 Steps:

1. Divide your students into lines.

2. Explain the rules:

• • From a standing position cross one leg over the other, keeping feet close together.

  • Place one hand over the other and lean forward to touch your toes.

  • Touch your toes 10 times.

    3. Continue for 2 reps, switching legs.

Side Lunges

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Side Lunges

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching by focusing on their Hips and Inner leg.

 Steps:

1. Divide your students into lines.

2. Explain the rules:

• • Stand with feet together.

  • Step out to the side with one foot.

  • Bend your knee while keeping your hands on the floor.

  • Hold for 10 seconds then switch.

     3. Continue for 2 reps.

Ski Stretch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Active Stretching: Ski stretch

Equipment needed: None

Instructors needed: None

Description: The students will work on their ACTIVE stretching focusing on the range of movement in their knees.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Stand with feet together.
  • Place your hands on your knees.
  • While keeping your knees together, move them in a large circular clockwise motion.
  • After 10 reps switch direction.

• • Continue for 2 sets.

Ball Roll

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Ball Roll

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by rolling back and forth in a ball position to focus on their back.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Sit with your feet in front, and knees bent.
  • Hug your knees close to your chest.
  • Without rolling over on your side, lean back and rock back and forth.
  • Continue for 10 seconds.

3. Continue for 2 sets.

Inch Worm Hops

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Inch Worm Hops

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by crawling like an inchworm stretching their hamstrings.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Stand with feet together.
  • Walk your hand forward on the floor until you are in a push up position.
  • Keeping your knees straight, hop landing with your feet between your hands.
  • Focus on not lifting your hands off the ground when you hop.
  • Continue all the way down the mat.

3. Continue for 2 sets.

Middle Split push ups

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Middle Split Push Ups

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by performing a push up from the middle split position.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Go to a middle split position with your hands between your legs.
  • Move your hands forward into push up position.
  • Perform a good push up, and then walk your hands back to the original starting position.
  • Perform 10 sit ups.

3. Continue for 2 sets.

Side Leg Swings

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Dynamic Stretching: Side leg swings

Equipment needed: None

Instructors needed: None

Description: The students will work on their DYNAMIC stretching by swinging their leg up to the side focusing on flexibility in their hips and inner thigh.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Stand with feet shoulder width apart.
  • Keep your leg straight while you swing your leg to the side, as high as you can.
  • Focus on not bending your knee.
  • Perform 10 reps on each side.

• • Continue for 2 sets.

Butterfly Partner Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Butterfly Partner Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by sitting in butterfly stretch position while your partner pulls your arms.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Sit in butterfly stretch position while your partner does the same facing you.
  • Hold hands while one partner slowly leans back pulling the other partner.
  • Hold for 10 seconds then alternate.

3. Continue for 2 sets.

Kneeling Partner Push

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Kneeling Partner Push

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by sitting on their knees reaching forwards while their partner gently pushes them further.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Kneel down on both knees and sit back on your feet.
  • Bring your chest down to your knees while reaching forwards with your hands.
  • Your partner will place their hands on your back and gently push you forwards.
  • Hold for 10 seconds.

3. Continue for 2 sets.

Sitting Elbow Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Sitting Elbow Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching focusing on their chest and shoulder flexibility with the assistance of their partner pulling gently backwards on their elbows.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Sit with your feet crossed; place your hands behind your head while pointing your elbows out to the side.
  • Your partner will stand behind you and gently pull your elbows backwards stretching your chest and shoulders.
  • Hold for 10 seconds.

3. Continue for 2 sets.

Stradled Partner Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Partner Stretching: Straddle Partner Pull

Equipment needed: None

Instructors needed: None

Description: The students will work on their PARTNER stretching by facing each other in straddle position and pulling your partner’s belt arms.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Sit in a straddle position facing your partner with your feet on their ankles or inner knee.
  • Reach forward and grab their arms.
  • Lean back pulling your partner’s arms to help stretch their hamstrings.
  • Hold for 10 seconds.

• • Continue for 2 sets.

Back Bends

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Back Bends

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Back, Hamstrings and Calves.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Stand with feet wide apart.
  • Place hands on your hips.
  • Keeping your head up, bend as far back as you can without falling over.
  • Hold for 10 seconds.

3. Continue for 2 reps.

Sitting Elbow Pull

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Bow and Arrow

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on their Deltoid.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Cross one arm across your body.
  • Use the opposite arm to hold it to your chest locking arms at the elbows or slightly higher.
  • Hold for 10 seconds.

• • Continue for 2 reps on each side.

Front Leans

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Front leans

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Back, Hamstrings and Calves.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Stand with feet together.
  • Exhale out as you slowly lean forward.
  • Do not reach for your toes, simple let your body hang while stretching your Back, Hamstrings, and Calves.
  • Hold for 10 seconds.

3. Continue for 2 reps.

Middle Split

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: STRETCHES

Drill: Passive Stretching: Middle Split

Equipment needed: None

Instructors needed: None

Description: The students will work on their PASSIVE Stretching focusing on the Lower body.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • From a standing position place hands on the floor.
  • Slowly slide your feet out to the sides.
  • Stop when your knees start to bend.
  • Hold for 10 seconds.

3. Continue for 2 reps.

Drills Form

Bulls-eye

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Bulls-eye

Equipment needed: One wavemaster pad, one block, one ring per line

Instructors needed: One per line

Description: The students will work on their focus by learning to perform straight punches. This will also develop hand eye coordination and spatial awareness.

Steps:

1. Divide your students into lines.
2. Place the block on top of the wavemaster pad, one step away at the same level have the instructor hold the ring.
3. Explain the rules:

• • The student will have three chances to punch the block.
  • The goal is to punch straight so the block flies through the ring.

4. Takeaways:

• • Hit the pad in the middle.
  • Punch straight.
  • Punch hard for more distance.

5. Continue until every student has three turns.

Crawl, Kick, Jump Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Crawl, Kick, Jump Relay

Equipment needed: One obstacle to crawl and jump over and a kicking target per line

Instructors needed: One per line

Description: In this drill the students will apply focus to a fun relay race. The students will race to crawl under an obstacle, kick a target ten times and then jump over the obstacle. This is a fun drill that builds focus with their body.

Steps:

1. Divide your class into even lines.
2. For each line, you will need an obstacle set up and an instructor holding a target on the opposite end of the mat.
3. Explain the rules:

• • When the instructor says “go, ” you will:
    • Run to the other end of the mat
    • Crawl under the obstacle
    • Kick the target ten times
    • Jump over the obstacle
    • Run back and high-five the next person in line

4. The students must focus with their body and not knock the obstacle over. If they do, then they must do three squat jumps before continuing.
5. The winning line is the first line to finish and sit in a straight line with their legs crossed and their hands on their knees.

Crazy punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Crazy Punches

Equipment needed: 1 Belt, 1 Dodgeball, some electrical tape per line

Instructors needed: 1 per line

Description: Students will work on their ability to FOCUS with their eyes and hands by spotting a moving object and trying to punch it as many times as possible in 10 seconds.

Steps:

1. Divide your students into lines
2. Setting up the drill:

•      Securely tape one end of the belt to the ball
•      Have each instructor stand off to the side while hanging the ball in front of the student.

3. Explain the rules:

•      Each student will stand in a middle stance, with their hands in the chamber position for a punch.
•      They will have 10 seconds to punch the ball as many times as they can
•      You must stay in your middle stance the entire time
•      On round 2, the instructor can move the ball lower or higher as it swings back and forth.

4. Takeaways:

•      Don’t use all your power or the ball will go too far and you can’t hit it.
•      Keep your eyes on the ball the whole time.
•      Make sure each retraction hand makes its way back to your side

5. Continue until each student gets 3 turns.

Fancy Feet

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Fancy Feet

Equipment needed: 1 ring, 1 Wavemaster top and 1 slammer pad for each line

Instructors needed: 1 instructor for each line

Description: The students will work on their FOCUS by demonstrating proper chambers and foot positioning without dropping their ring.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Place one hand on the Wavemaster top for balance and the other hand in guard.
  • Chamber one leg and place the ring around that foot.
  • Kick the slammer pad with only the ball of the foot (front kicks) for 3 reps, without touching your foot to the floor or dropping your ring.
  • You have 2 chances to make it to 3.

3. Takeaways:

• • Keep your chamber knee high.
  • Extend through the ball of your foot.
  • Don’t kick so fast that you drop the ring.

4. Continue for 2 sets, switching legs on the second round.

Going Going Alone

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Going Going Gone

Equipment needed: 3 small targets per line

Instructors needed: 1 instructor for each line

Description: The students will practice their focus by learning to judge distance and timing while punching.

Steps:

1. Divide your students into lines.
2. Have the instructors start from one step away.
3. Explain the rules:

• • The instructors will throw the pad.
  • The student must punch the pad so that it will fly straight forward.
  • Then the instructor will take another step away and then throw the second pad.
  • If successful, take one more step away and throw the final pad.

4. Takeaways:

• • Focus on the pad.
  • Punch in the middle.
  • Re-chamber your punch.

5. Continue until each student has two turns.
6. Hot Feet

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Hot Feet

Equipment needed: None

Instructors needed: 1 per line

Description: In this drill students will work on developing FOCUS with their feet by watching their instructor and quickly following along without getting left behind.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•      Have each instructor face their line in a guarding stance

3. Explain the rules:

•      Instructors will use proper footwork moving forward and backwards 5 times.
•      Keep your eyes on the instructors feet so you know which way to move.
•      Students must mirror the instructor’s footwork and maintain a consistent distance.
•      If you fall behind or don’t move back within 2 seconds you are out!
•      On round 2 go until you make a mistake.

4. Takeaways:

•      Keep your eyes on your instructor so you don’t miss out.
•      When moving forward, the front leg moves first.
•      When moving backwards, the back leg moves first.

5. Continue until each student has 2-3 turns.

Knee the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Knee the Block

Equipment needed: One foam block per line

Instructors needed: One per line

Description: The students will develop their focus skills by kneeing a block in the air and then catching it.

Steps:

1. Divide your students into lines.
2. For each line you will need a small foam block.
3. Explain the rules:

• • You will toss the foam block in the air and hit it upwards with your knee.
  • Once you knee the block in the air, you will have to catch the block.
  • You will do this five times.
  • Your goal is to see how many times you can knee the block and catch it without the block touching the ground.

4. Takeaways:

• • Bring your knee up high.
  • Keep your eye on the block.
  • Keep your hands by your eyes.

5. Continue until every student has three turns.
6. On the second turn, have the student start over if the block touches the ground.
7. On the third round, make it a competition to see who can knee the block and catch it as many times in a row.

Knock the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Knock the Block

Equipment needed: One wavemaster cushion and block per line

Instructors needed: One per line

Description: The students will build their focus skills by punching a block off a cushion with accuracy.

Steps:

1. Divide your students into lines.
2. For each line you will need the top of a wavemaster cushion or stack of pads with a foam block sitting on top, and an instructor approximately three steps away.

3. Explain the rules:

• • You will lay on your back with your head towards the cushion.
  • When I say “go” you will jump to your feet and punch the block to your instructor.
  • Your goal is to punch the block right in the center with the proper part of your hand.
  • If you hit the block properly, then the block should fly directly into your instructor’s hands, making it easy to catch.

4. Takeaways:

• • Punch the block hard.
  • Punch the block straight.
  • Stand up fast.

5. Continue until every student has three turns.
6. On the second and third turn, make it a contest to see who can punch the block to their instructor the fastest.

Know Your Foot

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Know Your Foot

Equipment needed: One slammer pad per line

Instructors needed: One instructor per line

Description: In this drill the students are going to kick the pad with all three kicks using the three parts of their foot.

Steps:

1. Have your students make a straight line. You may need two lines depending on the size of the class.
2. Teach the students how to kick the slammer pad with a round kick hitting the target with the top of the foot.
3. Teach the students how to kick the slammer pad with a front kick using the ball (or bottom of the foot).
4. Teach the students how to kick the slammer pad with a side kick using the heel.
5. Now randomly call out a kick and the student must react fast and kick with the appropriate part of the foot.

Ladder Kicks with Jumps

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ladder Kicks With Jumps

Equipment needed: One obstacle and kicking target per line

Instructors needed: One per line

Description: In this drill the students will focus on jumping, kicking, and counting. The students will have to jump over an obstacle and then kick a target, starting with one kick, all the way up to five kicks. This is a great drill for helping the students concentrate both physically with kicking and jumping, but at the same time intellectually because they have to keep track of their kicks

Steps:

1. Divide your class into several lines.
2. For each line, you will need an obstacle set up and an instructor holding a target. If you do not have the same obstacle, you can use a pad or a stack of pads.
3. Explain the rules:

• • You will jump over the obstacle and kick the target once. Then you will jump over the obstacle and kick the target twice (alternating legs) and so forth up to five kicks.
  • If you knock over the obstacle, then you must do three squat jumps.
  • If you mess up on your counting then you must do three squat jumps.

4. On the second round, make it a competition to see who can reach five kicks the fastest.

Math Kick

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Math Kicks

Equipment needed: One kicking target per line

Instructors needed: One per line

Description: In this drill the students will solve a simple math problem and then kick the target equal to the sum of the math problem. This is a great way to teach your students math!

Steps:

1. Divide your students into several lines with no more than four to a line.
2. The first student in line will have to solve a simple math problem. For example: What is 2 + 2? Stick with math problems that only include numbers 1 – 5.
3. Many of your younger students will have a hard time figuring them out, so show them how to use their fingers to add.
4. Once they solve the problem, have them kick the target equal to the sum of the math problem.
5. Continue until each student has at least three turns.
6. You can add variety by changing the technique to a different kick, strike, or even block.

Missed Me

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Missed Me

Equipment needed: Three small square targets

Instructors needed: One per group

Description: One student will punch the pad as the other student dodges the pad.

Steps:

1. Pair your students up with a partner and divide the pairs into groups.
2. You will need an instructor to hold the pads and three small targets for each group.
3. Explain the rules:

• • One person will stand against the wall and then other will stand approximately 6’ away.
  • The instructor will hold the target as the student punches the target at their partner.
  • The person against the wall must dodge the target.
  • If you get hit, then you have to do five jumping jacks.

4. After the student punches all three targets, have them switch roles.

Ninja Dodgeballs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Dodgeball

Equipment needed: One dodgeball per line

Instructors needed: Two per line

Description: In this drill the students will practice having focus with their body as they dodge balls that are punched at them. This is a great drill for teaching the students how to dodge small objects

Steps:

1. Divide your class into several lines.
2. For each line, you will need an instructor that will punch the dodge ball at the student, and an assistant to help retrieve the ball.
3. The first student in line will stand against the mirror or wall. The instructor will be at least 4 steps away.
4. The instructor will toss the ball in the air and then punch the ball aiming at the student. The student must dodge the ball.
5. If the student gets hit, then he/ she will have to do 3 push-ups.
6. Do this at least 5 times.
7. You can make it fun by having the instructor do 10 push-ups if he/ she cannot hit the student with any of the shots.
8. You can make it even more challenging by having the student switch roles with the instructor.

Ninja Ears

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Ears

Equipment needed: One wave bag or similar target per line

Instructors needed: One per line

Description: In this drill the student will practice using focusing with their ears as they keep their eyes closed and have to follow the commands they hear. This is great for teaching the students how to listen carefully to commands.

Steps:

1. Divide your students into several lines.
2. The first student in each line will stand in front of the wave bag in striking distance and close their eyes.
3. The instructor will call out left or right punch and the student must hit with the correct hand.
4. If the student punches with the wrong hand, then he/ she will have to do 3 push-ups for each mistake.
5. Do this at least 5 times.
6. Continue until each student has a turn.
7. Repeat the drill by calling out left or right kick.
8. You can make it challenging by calling out combinations.
9. You can make it even more challenging by giving the left and right hand and feet names. For example:

• • Orange – left punch
  • Apple – right punch
  • Banana- left kick
  • Grape – right kick

Ninja Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Kicks

Equipment needed: 1 blindfold, ring, and kicking target per line

Instructors needed: One per line

Description: In this drill the students will practice kicking a target while blindfolded. This is great for teaching your students how to focus on technique without using their eyes.

Steps:

1. Divide your students into lines.
2. The first student in line will place a blindfold around their eyes and stand in the middle of a ring as shown in the picture.
3. The student will kick the target ten times, alternating legs on each kick. If the student steps out of the ring, or doesn’t chamber properly for each kick, then he/ she must do ten jumping jacks.
4. The goal for this drill is to teach the student how to focus on their leg chambers while at the same time making it fun and challenging.
5. You can make it fun by having the instructor do ten jumping jacks if the student does all of the kicks correctly without stepping out of the ring.

Ninja Rings

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Ninja Rings

Equipment needed: 2 rings for each line

Instructors needed: 1 instructor for each line

Description: The students will work on their FOCUS by demonstrating proper punches and chambers without dropping their rings.

Steps:

1. Divide your students into lines.
2. For each line you will need two bars attached like a plus sign, and an instructor holding a kicking target on the other side of the bars
3. Explain the rules:

• • I will hold the kicking target either above the bar on the left or right, or below the bar on the left or right.
  • You will kick the target with the proper leg ten times in a row.
  • Your goal is to kick the target with the proper leg and without touching the bar.

4. Takeaways:

• • Keep your chamber high.
  • Take your time and aim.
  • Keep your ground leg strong.

5. Continue until every student has three turns.
6. On the second turn, have the student start over if they kick the target with the wrong leg, or if they hit the bar.
7. On the third turn, make it a contest to see who can kick the target ten times the fastest. If they kick with the wrong leg or hit the bar then they are automatically disqualified.

Pad Rop Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pad Drop Challenge

Equipment needed: Three small targets and one chair per line

Instructors needed: One per line

Description: The students will try and punch the target as the instructor drops it in the air.

Steps:

1. Divide your class into even lines.
2. For each line, set up a chair for the instructor to stand on and stack three small targets next to the chair.
3. Explain the rules:

• • You will stand right next to the chair.
  • As the instructor drops the pad, you will punch the target.
  • If you miss, then you have to do 3 push-ups.

4. Continue until each student has two turns. Make sure that the students switch hands on the second turn.
5. You can make it a contest to see who can punch the target the farthest.

Pattern Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pattern Punches

Equipment needed: 2 Rings Per Line

Instructors needed: 1 Per Line

Description: The students will practice FOCUS by having to demonstrate multiple punches through rings, the challenge is remember the order you’re supposed to punch the rings.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•     Have the students facing the instructor.

3. Explain the rules:

•     The 1st student will face the rings.
•     The instructor will call out the different ring colors, the students will have to be able to punch through the ring without hitting it.
•     The goal is for the student to cross the lateral plane as they play this game.
•     On round 1 have the students do one color 3 times, every round after that add one more punch so on round 3 they do 3 punches 3 times.

4. Takeaways:

•     Keep your eyes on the rings
•     Do your best to FOCUS on the colors the instructor says
•     Keep your hands up so you can punch faster

5. Continue until each student has 2 turns.

Pop Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Pop Kicks

Equipment needed: 2 Clapper pads per line

Instructors needed: 1 per line

Description: In this drill we will help students develop a solid chamber for their front kicks by holding one pad that their knee must touch and another that they will kick after touching the first with their knee.

Steps:

1. Divide your students into lines
2. Setting up the drill:

•     Have each instructor stand in front, but off to the side of each student.
•     Hold both pads at waist level, with one at a knee’s distance and the other at kicking distance.

3. Explain the rules:

•     The student will knee the first pad 3 times saying “pop” at the same time.
•     Try to make the pad make a popping sound.
•     Then touch the first pad with the knee again, but kick as well AFTER touching the first pad.
•     Continue for a total of 3 kicks.
•     On round 2, use the other leg.

4. Takeaways:

•     Try to make the pad pop with your knee each time.
•     Don’t knee completely through the pad.
•     Snap your kick and yell!

5. Continue until everyone has 2-4 turns.

Quick Fire

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Quick Fire

Equipment needed: One ring per line

Instructors needed: One per line

Description: In this drill the students will focus on building good aim. The students will side kick through a ring as quickly as possible without hitting the ring. This is a great drill for developing distancing and concentration.

Steps:

1. Divide your class into several lines.
2. For each line, you will need an instructor holding a ring.
3. Explain the rules:

• • You will sidekick through the ring as quickly as possible when the instructor says “go.”
  • If you hit the ring, then you must do three squat jumps.
  • You have five tries with each leg. If you do not hit the ring at all, then the instructor will do five push-ups.

4. Once everybody has a turn, make it a competition to see who can do the most sidekicks in fifteen seconds. If they hit the ring then that kick doesn’t count.

Rocket Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Rocket Kicks

Equipment needed: 1 Clapper pad & 1 Ring per line

Instructors needed: One Per Line

Description: The students will practice FOCUS by demonstrating their ability to use focus with their body and ears. This will challenge them physically by requiring them to quickly stop kicking and have a seat when the instructor says.

Steps:

1. Divide your students into lines.
2. For each line, you will need an Instructor holding a clapper pad
3. Explain the rules:

• • The 1st student in each line will stand with both feet inside the ring.
  • When the instructor says “GO” the student will demonstrate alternating front kicks while staying in the ring.
  • When the instructor says “STOP” the students must stop kicking and sit down inside the ring.
  • If the student steps out of the ring they are disqualified for that round.
  • First student to sit down and say finished sir/ma’am wins.

4. Takeaways:

• • Listen for the correct time to sit down.
  • Have strong kicks the entire time.
  • Go as fast as you can to make it a challenge.

5. Continue so that each student has at least 2-3 turns.

Shadow Ninjas

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Shadow Ninjas

Equipment needed: None

Instructors needed: Several to monitor

Description: In this drill the students will practice having great focus with their eyes by following every move the instructor makes. This is great for teaching the students how to pay attention and respond quickly to visual demonstrations.

Steps:

1. Spread your students around the training deck spaced apart so that they cannot kick or strike the students next to them.
2. The instructor will perform one move at a time as the students follow. To make it challenging, have the students call out the name of each move.
3. Continue for 10 to 15 moves.
4. Next, begin to use 2 and 3 move combinations.
5. Continue for 10 to 15 combinations.
6. To make it even more challenging, go super fast and see if the students can follow along.
7. You can make it fun by having some of the students volunteer to be the leader.

Splat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Splat

Equipment needed: 1 kicking shield per line

Instructors needed: A few to monitor

Description: The students will practice their focus using their ears to listen as well as working on doing something fast but without cheating.

Steps:

1. Divide your students into lines.
2. You will need to lay one kicking shield per line in front of the lines.
3. Explain the rules:

• • When you say “splat” they must drop down touching their stomach to the pad.
  • Then jump back up and yell “hi-ya”
  • The first to do so wins.

4. Takeaways:

• • Yell loud so you don’t get hurt.
  • Listen for the word SPLAT.
  • Drop to your stomach fast.

5. Continue until every group has three turns.

Squish Squish Squash

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Squish Squish Squash

Equipment needed: 1 kicking shield, 3 bug stickers per line

Instructors needed: 1 per line

Description: In this drill we will help the students FOCUS on punching with the proper part of their hands while alternating hands and levels.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•     For each line, place 3 bug stickers (high, medium, and low) on each kicking shield.
•     Have one instructor hold each pad.

3. Explain the rules:

•     Have the first student in line go to a middle stance.
•     When the instructor says “go” they will punch 3 times alternating hands.
•     On punch 1 they will say “squish”, on #2 “squish”, on #3 “squash”
•     Make sure to hit each bug with the front part of your hand.
•     Continue for 3 reps, or a total of 9 punches.

4. Takeaways:

•     Stay as low as you can in your stance.
•     Punch fast or the bugs will get away.
•     Use only the front part of your fist.

5. Continue until everyone has 2-4 turns.

Strike Zone

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Strikezone

Equipment needed: 1 Slammer Pad

Instructors needed: 1 Per Line

Description: The students will practice FOCUS by demonstrating their ability to hit multiple different zones on a pad. This will challenge the students mentally by forcing them to hit and remember the different zones on the pad.

Steps:

1. Divide your students into lines.
2. For each line, you will need and instructor.
3. Explain the rules:

• • The 1st student will stand up and face the pad.
  • The instructor will go over the different zones of the pad, which are high, middle, and low.
  • The instructor will call out a combo of 3 zones and the students must hit each of the zones using alternating punches.
  • If the student can get all 3 zones correct they get a point.
  • On the following rounds if you want to go up to 4 zones you can.

4. Takeaways:

• • Hit the pad hard every time.
  • Make sure you listen for the different zones.
  • Keep your fist tight the whole time, no doughnut hands.

5. Continue so that each student has at least 2-3 turns.

Tap Drill

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Tap Drill

Equipment needed: None

Instructors needed: One instructor per line or group

Description: In this drill the instructor will tap the student on either their leg or arm and they must react quickly with a punch or kick using the body part that the instructor taps.

Steps:

1. You can set up this drill several ways: as a line drill, sitting in a circle, or lined up as a group.
2. You will walk behind each student and tap him (or her) on the left arm or right arm. The student will react as quickly as possible by punching with the arm that you tap.
3. Repeat the process by tapping either the left or right leg (make sure you use caution when tapping the student’s leg).
4. Repeat the process by tapping either the left or right arm or leg.

Target Practice

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Target Practice

Equipment needed: 4 small square targets (per line), a cone, and a wave bag cushion (removed from the base), or a chair

Instructors needed: One instructor per line

Description: In this drill the students are going to strike targets aimed at hitting a cone by hitting in a straight line and using the first two knuckles.

Steps:

1. Have your students make a straight line. You may need two lines depending on the size of the class.
2. (For each line) Set a cone on the wave bag cushion. You can substitute the cushion with a chair. Stack four square targets approximately three steps from the cone.
3. You will hold the square targets at your student’s shoulder level directly in front of him (or her). The student will strike the target and try to knock the cone off the cushion (or chair). He (or she) will get four tries.
4. Continue the drill until each student has at least two turns. Make sure your students are hitting with the proper knuckles. Also teach them to strike in a straight line. Each student should be able to hit at least one cone.

Whack-A-Toe

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: FOCUS

Drill: Whack-A-Toe

Equipment needed: 1 Clapper pad per line

Instructors needed: 1 per line

Description: Students will practice FOCUS by demonstrating their ability to switch their feet quickly to avoid their toes getting hit by a pad.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•     Have the students in a guarding stance facing the instructor.

3. Explain the rules:

•     Students will face have to demonstrate 5 fast switches as the instructor tries to smack their feet.
•     The instructor can go at random times so if the student loses FOCUS then their foot may get hit.

4. Takeaways:

•     Keep your eyes on the pad.
•     Move your feet off the ground to switch faster.
•     Try not to fall then we don’t get stronger.

5. Continue until each student has 2 turns.

4 Corner Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: 4 Corner Race

Equipment needed: 4 Obstacles

Instructors needed: One to monitor

Description: The students will build their teamwork skills by working together in a fun race. This is a great way for the students to also build good social skills.

Steps:

1. Pair your students up with a partner.
2. Place an obstacle in each corner, such as a wave bag cushion, and assign each corner a number.
3. Explain the rules:

• •  
  • The first pair to the corner has the best teamwork.
  • Your goal is to work together as you race to the corners.

4. Takeaways:

• • Run to a corner fast.
  • Keep your hands to yourself.
  • Don’t tackle the corners.

5. Continue for three rounds.
6. On the second round, label the corners with Martial Arts moves to make it more challenging.
7. On the third turn, make it a contest by giving the first pair to the corner a point and the first pair to five points is the winner.

Back and Forth

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Back and Forth

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students are going to practice their kicks back and forth while learning how to take turns quickly.

Steps:

1. Divide your students into 2 or 3 lines. Have the first two students in each line stand up and face each other.
2. The students will bow, shake hands, and say “do your best.”
3. Follow these steps:

• • Student A will kick as student B says “1”
  • Student B will kick as student A says “1”
  • They will continue kicking back and forth until they reach “4”
  • They will bow, shake hands, look each other in the eyes, and say “good job”

4. Continue until everyone has had a turn. You will notice that some students struggle to count correctly as they take turns kicking, so make sure you actually teach them how to take turns with their kicking and counting.

Back and Forth 2

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Back and Forth 2

Equipment needed: None

Instructors needed: One per line

Description: In this drill the students will compete against another team to see which group is the loudest. This is a great drill to help your students perform at their best level.

Steps:

1. Divide your students into two groups and have them face each other.
2. Have each group pick a team name to help build team spirit.
3. Call out a Martial Arts move, and then point to one of the teams to perform the move with their best team effort.
4. Next, point to the other team to do the same.
5. Continue to point back and forth with each team so that they each perform the move approximately four times each.
6. Pick the team that performed the best.
7. Repeat the drill with various Martial Arts moves.
8. You can make it challenging by calling out combinations.

Be the Coach

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Be the Coach

Equipment needed: None

Instructors needed: One per line

Description: The students will build their teamwork skills by coaching their partner. This will help them build good leadership skills and social skills.

Steps:

1. Pair your students with a partner and then divide them into groups.
2. Explain the rules:

• • You will act as the coach for your partner by counting and spotting for their exercises.
  • Your goal is to spot correctly and count loudly.
  • Also make sure you look your partner in the eye when you are done, and compliment their efforts.

3. Takeaways:

• • Count for your team loud.
  • Talk to each teammate.
  • Demonstrate the correct way of doing it.

4. Continue until every student has a chance to coach and be coached doing push-ups, leg raises, and squat jumps.

Big Foot

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Big Foot

Equipment needed: 1 Slammer Pad

Instructors needed: Several to monitor

Description: The students will work on their TEAMWORK by working together to move a slammer pad from one end of the mat to the other, without using their hands.

Steps:

1. Divide your students into pairs.

1. Explain the rules:

• • Put your arms around each other’s shoulder.
  • Put one foot in the slammer pad.
  • Walk from one end of the mat to another.
  • At the end, count out 4 kicks then run back.
  • If you step off the slammer pad, you and your partner must do 3 jumping jacks before you can continue.
  • The first team to finish scores a point for their team

1. Takeaways:

• • The first team to finish scores a point for their team
  • Encourage your partner to do their best.
  • Share leadership. Take turns being in charge.

1. Continue for 2 rounds. The team with the most points wins.

Catch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Catch

Equipment needed: Three small square pads per group

Instructors needed: One per group

Description: In this drill the students will practice their teamwork by punching a target towards their partner while their partner tries to catch the pad. This is a great way to build power in their punches, and good focus when catching.

Steps:

1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, stack three small square targets.
2. Show your students the proper way to do a punch by making a tight fist, and hitting the target with their first two knuckles.
3. For each pair, pick one student to punch the pads and one to catch.
4. Explain the rules:

• • One person will hold the target and punch it towards their partner
  • The other person will catch the target
  • The goal is to punch the target in the middle with enough power so that your partner can catch it

5. After the student punches all three targets, switch roles.
6. Continue until each pair has at least two turns.
7. You can make it a contest to see which pair can punch and catch the most pads in a row.

Circle Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Circle Challenge

Equipment needed: None

Instructors needed: One per group

Description: In this drill the students will take turns calling out a Martial Arts move that all of the students in the group must perform correctly. If every student performs the move correctly, then the instructor must do 5 push-ups. If one person in the group makes a mistake, then the group must do 5 push-ups.

Steps:

1. Divide your students into several groups and have them circle up as shown in the picture.
2. Select one student to begin the drill by calling out a Martial Arts move with a specific hand or foot. For example: “Right punch.”
3. All of the students will then execute the move using the correct hand or foot.
4. If they all perform the correct move with the correct hand or foot, then instructor must do 5 push-ups.
5. If someone in the group makes a mistake, then they must all do 5 push-ups.
6. This drill is challenging because they are in a circle which makes it hard to copy the proper hand or foot.
7. Continue until each student has a turn.
8. You’ll be amazed at how many students will work together as a team to get the instructor to do push-ups!

Crab Legs

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Crab Legs

Equipment needed: 1 pole / line

Instructors needed: Several to monitor

Description: The students will work on their TEAMWORK by working together to move a pole across the mat, without using their hands.

Steps:

1. Divide your students into pairs.
2. Explain the rules:

• • Sit close to your partner and put the pole across your lap.
  • Crab crawl to the middle of the mat without dropping the pole.
  • At the end, count out 4 kicks then run back.
  • If you have to adjust the pole, you must stop moving to do it.
  • The first team to finish scores a point for their team

3. Takeaways:

• • Talk to your partner through the drill, be able to work together
  • Encourage your partner to do their best.
  • Share leadership. Take turns being in charge.

4. Continue for 2 rounds. The team with the most points wins.

Don’t Crack The Whip

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Don’t Crack The Whip

Equipment needed: An entire obstacle course. For example: 4 rings, 2 jumping bars, 4 slammer pads, 4 cones, 1 wave bag cushion

Instructors needed: One instructor per course

Description: In this drill the students are going to go through an entire obstacle course while working together.

Steps:

1. Set up two identical obstacle courses:

• • 4 rings to jump over
  • 2 bars to jump over
  • 4 slammer pads lined up to walk over
  • 4 cones to weave in and out of
  • 1 wave bag cushion as the finishing point

2. Pair each student with a partner and then divide the pairs into two teams.
3. Explain the course and tell the students that they will have to go through the entire course without letting go of their partner. Also explain that they will be racing another pair, which means they must work together, but quickly. If they let go of each other, then they must stop immediately and do 10 push-ups.
4. Conduct the race until every pair has had a turn.
5. You can make it even more challenging by having three or four go at one time.

Find Your Partner

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Find Your Partner

Equipment needed: One kicking target per pair

Instructors needed: Several to monitor

Description: The students will close their eyes while their partner finds a spot on the mat, and then the student must find their partner and try to be the first person to do ten kicks on their target.

Steps:

1. Pair your students up with a partner and have them line up facing each other in the middle of the mat.
2. Give one student a kicking target and have the other student lay on the ground and hide their eyes.
3. Explain the rules:

• • When I say “go” the students holding the target will find a spot somewhere on the mat.
  • When I say “find your partner” the person on the ground will stand up and find their partner.
  • You will race to your partner and do ten kicks and then have a seat.
  • The pair that is sitting first is the winner.

4. Make sure you explain the importance of not cheating when they are kicking the pad.
5. Switch roles.

Hot Potato

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Hot Potato

Equipment needed: 1 clapper pad per line

Instructors needed: 1 per group

Description: The students will practice TEAMWORK by demonstrating their ability to to work as a team to complete a circle of kicks before the other team can.

Steps:

1. Divide your students into groups.
2. Setting up the drill:

•     Have your students form 2 big circles.

3. Explain the rules:

•     The clapper pad will start with one person in the the circle.
•     When the instructor say “GO” the student with the pad will turn to the left student who will do 2 kicks.
•     Once that student is done kicking the pad holder will give them the pad for the next person to kick.
•     This trend will continue until the does their kicks then the 1st team sitting strong wins a point.

4. Takeaways:

•     Move fast to help your team win.
•     Hold the pad correct do your friends can kick it.
•     Pay attention so you know when it is your turn to kick.

5. Continue until each group has 3 turns.

Hungry Hungry Ninjas

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Hungry Hungry Ninjas

Equipment needed: Lots of dodgeballs or pads, 2 large buckets

Instructors needed: A few to monitor

Description: In this drill students will practice developing strong TEAMWORK by working together to gather as many dodgeballs as possible in the time given.

Steps:

1. Divide your students into 2 lines (or 1 line per bucket)
2. Setting up the drill:

•      Spread the pads/balls all over the mat
•      Give the first person in line the bucket

1. Explain the rules:

•      When the instructor says go the first student will run out to the dodgeballs.
•      They will place the bucket over 1-2 (no more) of the balls and then slide the bucket back.
•      Then the next student will repeat this.
•      After 30sec the team that gathered the most balls wins.
•      If you lift up your bucket on the way back, grab more than 2 per turn, or a balls rolls out from your bucket you must start over.

1. Takeaways:

•      Show good TEAMWORK by moving fast.
•      Cheer on your teammates.
•      Remember to follow the rules even if you’re super excited.

1. Continue until you play 2-3 games.

Instructor Switch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Instructor Switch

Equipment needed: None

Instructors needed: One per line

Description: The students will build their teamwork skills by calling out Martial Arts moves for the instructor to perform. This will help the students build confidence and good leadership skills.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • You will stand in the instructor spot and call out your favorite Martial Arts moves.
  • Your goal is t be loud, be quick, and lead by good example.

3. Takeaways:

• • Be louder than your instructor.
  • Show good technique in your moves.
  • Be fast and strong.

4. Continue until every student has three turns.
5. On the second turn, have the student lead you through six moves.
6. On the third round, make it a competition to see which student is the best leader.

Know Your number

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Know Your Number

Equipment needed: 4 numbered objects

Instructors needed: Several to monitor

Description: In this drill the students will practice teamwork by working together. The students will each be assigned a number 1 -4 and then the students must run to the correct number. This is a great drill for developing focus and concentration.

Steps:

1. Have your students sit on one end of the training mat.
2. Set up 4 numbered objects on the opposite end of the training mat.
3. Explain the rules:

• • You will be assigned a team number 1 thru 4.
  • When the instructor says “go” you must quickly run to your number and sit in a straight line with the rest of your team.
  • Your goal is to work together and line up on your own with your team without pushing.

4. Once everybody has a turn, make it a competition to see which team can sit in a straight line the fastest.

Lead The Blind

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Lead the Blind

Equipment needed: One blindfold and kicking target per group

Instructors needed: One per group

Description: One student will lead their partner down the mat while they are blindfolded.

Steps:

1. Pair your students up with a partner and have them line up on one side of the training mat, with one standing in front of the other.
2. Blindfold the person standing in front.
3. One the other end of the mat, have an instructor or assistant holding a kicking target across from each pair.
4. Explain the rules:

• • When I say “go” you will lead your partner down the mat to the instructor.
  • When you arrive to the instructor, you will say “stop” so that your partner does not run into the instructor.
  • They you will say “go” and your partner will kick the pad ten times while still blindfolded.
  • Once your partner kicks the target ten times, you will lead your partner back to the starting point and you will both have a seat.
  • The first pair to sit is the winner.

5. Switch roles.

Leadership Relay Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Leadership Relay Race

Equipment needed: One cone and wave bag cushion for each line

Instructors needed: One instructor per line

Description: In this drill the students are going to put their leadership skills to the test with a fun race leading the next student in line through various Martial Arts moves.

Steps:

1. Divide your students into 3 or 4 even lines on one side of the training deck. Use a cone to mark the starting point and place a wave bag cushion directly across the training deck in front of each line.
2. On your command, the first student will race to the wave bag cushion and face the new line leader. Follow these instructions:

• • The line leader will call out 3 moves that the person at the bag must demonstrate.
  • The line leader will have to be loud so that the student can hear, they will have to lead by good example so the student can follow, and they must be quick to call out the moves because this is a race.

3. After the student at the cushion is finished with all 3 moves, he/she will race back and high-five the line leader who will then race to the cushion as the new line leader calls out 3 moves, and so forth.
4. Continue the drill until every student in line has had a turn. Remember, the student that began the race will be the last line leader. The line that finishes the fastest is the winner.

Lumberjacks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Lumberjacks

Equipment needed: Two clapper pads per group

Instructors needed: One per group

Description: In this drill the students will practice their teamwork by kicking targets back and forth with their partner. This is also a great drill for teaching your students how to focus while holding the targets.

Steps:

1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, you will need two clapper targets.
2. Show your students the proper way to do a front kick, including a chamber, execution, re-chamber, and return.
3. Have the first pair from each group stand up and face each other while holding a clapper target as shown in the picture.
4. Explain the rules:

• • You each will go back and forth kicking the target
  • You will count when your partner kicks your target
  • Alternate legs between each kick

5. They each will kick back and forth ten times.
6. Continue until each pair has at least two turns.
7. You can make it a contest to see which pair shows the best teamwork.

Ninja Tunnel

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Ninja Tunnel

Equipment needed: None

Instructors needed: Several to monitor

Description: The students will race to the other end of the mat by taking turns crawling through their partner’s legs.

Steps:

1. Pair your students up with a partner and have them line up on one end of the training mat, with one standing in front of the other.
2. Have the person standing in front get into a middle stance with their legs double-shoulder width apart.
3. Explain the rules:

• • You will crawl through your partner’s legs and then stand up in a middle stance.
  • Your partner will then crawl through your legs and so forth all the way down the mat.
  • Once you reach the end of the mat you with both have a seat.
  • The first pair sitting is the winner.

4. Continue until each pair has two turns.

Pad Stack Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Pad Stack Challenge

Equipment needed: 5 Small Pads Per Line

Instructors needed: 1 Per Line

Description: In this drill students will develop good TEAMWORK by working together to balance a growing stack of pads.

Steps:

1. Divide your students into lines
2. Setting up the drill:

•     Have the first 2 students in each line face each other.
•     Have each student first grab their Left forearm with their right hand.
•     Then lock arms forming a square with their forearms.

3. Explain the rules:

•     Have each student go to a middle stance.
•     The instructor will then stack one pad on their arms and count to 3.
•     If the pad doesn’t fall, they will then add a second pad and count to 3.
•     Continue until you get to 5 pads, and hold for 5 seconds.

4. Takeaways:

•     Stay low in your stance so your arms stay level.
•     Keep your arms up as long as you can!
•     Feel the burn!

5. Continue until everyone goes for 2-3 turns.

Partner Pad Roll

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Partner Pad Roll

Equipment needed: One wavemaster pad per line

Instructors needed: One per line

Description: The students will work on their teamwork by working together to roll a large pad to the end of the mat and back again. This helps to reinforce positive social skills and team building.

Steps:

1. Divide your students into pairs, and then into lines with their partner.
2. The students will be at one end of the mat holding hands.
3. Explain the rules:

• • When you say “go”, the students will have to roll the pad down to the end of the mat without letting go of their partner’s hand.
  • If they do let go, they must both do 3 jumping jacks before they can begin again.
  • The first team to bring the pad back and sit strong is the winner!

4. Takeaways:

• • Don’t let go of your partner.
  • Push the pad at the same time.
  • Don’t go too fast or too slow.

5. Continue until every group has three turns
6. You can make it a contest by picking which group could roll the pad the straightest.

Partner Ring Pass

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Partner Ring Pass

Equipment needed: 1 Ring Per Line

Instructors needed: 1 Per Line

Description: Students will work on having good TEAMWORK in this drill by working with a partner and be the fastest in the class to pass the ring over their body 3 times in a row.

Steps:

1. Divide your students into lines
2. Setting up the drill:

•     Have the first 3 students in each line face each other.
•     Place one large ring over one of the students’ arms.
•     Hold hands for balance.

3. Explain the rules:

•     When the instructor says “go” the first student will pass the ring over their body.
•     The second and third students in the circle will repeat this as well.
•     Once it make a full rotation each team will sit and say “Finished Sir/Ma’am”.
•     On round 2, the ring must go around 3 times!

4. Takeaways:

•     Encourage your teammates if they are having a hard time!
•     Don’t go too fast or you’ll make a mistake.
•     Hold your partner’s’ hands at all times!

5. Continue for 2-3 rounds.

Pass The Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Pass the Punches

Equipment needed: 1 Slammer pad per line

Instructors needed: One Per Line

Description: The students will practice TEAMWORK by demonstrate their ability to work as a team in a relay race style of drill. This game will challenge them physically and mentally as they must do fast punches but they also must wait for their partners to return fully to the team before leaving.

Steps:

1. Divide your students into lines.
2. For each line, you will need an Instructor with a cone and clapper pad.
3. Explain the rules:

• • The 1st in line will stand up and face the instructor who is on the other side of the mat.
  • When the instructor says “GO” the student will run down to the instructor and do 10 punches hitting the slammer pad.
  • When they finish, they will run back to line and high 5 the next person in line.
  • The next student must wait for the high 5 or they must restart from the beginning if they leave to early.
  • The first team to get through each ninja and sit strong will earn a point, team with the most point wins.

4. Takeaways:

• • Punch as hard as you can.
  • Don’t move before you get a high 5.
  • Keep moving as fast as you can so that you can win.

5. Continue so that each student has at least 2-3 turns.

Save The Dolphins

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Save the Dolphins

Equipment needed: 1 wavemaster top per line

Instructors needed: 1 per line

Description: Students will practice TEAMWORK by demonstrating their ability work together to move a bag top across the mat without dropping it.

Steps:

1. Divide your students into pairs.
2. Setting up the drill:

•     Have the 1st 2 students stand up and hold the bag over their heads.

3. Explain the rules:

•     When the instructor says “GO” both students will work together to walk the bag down the mat.
•     Once they get to one side they must turn with the bag and come back down the mat.
•     The 1st team to finish earns a point.

4. Takeaways:

•     Talk to your teammates.
•     Don’t go to fast.
•     Try not to drop the bag or someone might get hurt.

5. Continue until each pair has 2-3 turns

Student Switch Board Breaks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Student Switch Board Breaks

Equipment needed: One easy to break board per line

Instructors needed: One per line

Description: The students will practice their teamwork by holding an easy to break board for the instructor. This drill will encourage them to be strong and confident while holding the boards.

Steps:

1. Divide your students into lines.
2. You will need an easy to break board for each line.
3. Explain the rules:

• • The first student in line holds the board for the instructor.
  • To show good teamwork they must hold it strong, and not drop the board.
  • The goal is for the student to show proper board holding skills, which is a good lesson for helping others.

4. Takeaways:

• • Hold the board at the top.
  • Keep your thumbs on the side of the board.
  • Don’t flinch when the instructor hits.

5. Continue until each student has three turns.

Taking Turns

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Taking Turns

Equipment needed: 2 Clapper Pads per line

Instructors needed: 1 per line

Description: In this drill we will work on our TEAMWORK by improving our communication by counting for each other and leading by good example.

Steps:

1. Divide your students into pairs
2. Setting up the drill:

•      Have 1 instructor to watch each group
•      The first pair in each line will hold the clapper pads

3. Explain the rules:

•      When the instructor says “go” run with your partner to the first dot.
•      Take turns doing 5 Perfect Front kicks while counting loud for your partner.
•      Once each partner does 5 Perfect kicks, run to the next dot and repeat.
•      Continue all the way to the end of the mat.
•      Finally, race back to your line and sit as quickly as you can.

4. Takeaways:

•      Hold the pad firmly for your partner.
•      Count loud to show good communication.
•      Kick well to lead by good example.

5. Continue until each pair has 2-3 turns.

Target Practice

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Target Practice

Equipment needed: Three small square targets per group

Instructors needed: One per group

Description: In this drill the students will practice teamwork by holding the small square target while their partner kicks it out of their hand. This is also a great way to teach your students how to focus and hit the target in the middle so that they don’t hit their friend’s fingers

Steps:

1. Pair up your students and divide the pairs into groups with no more than three pairs per group. For each group, stack three small square targets.
2. For each pair, pick one student to hold the pads and one to kick.
3. Explain the rules:

• • One person will hold the target still without moving or flinching
  • The other person will kick the target in the middle
  • The goal is to kick the target as far as possible with a round kick and without hitting your partner’s fingers

4. After the student kicks all three targets, switch roles.
5. Continue until each pair has at least two turns.
6. You can make it a contest to see which person can kick the pad the furthest.

Team Kick Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Team Kick Race

Equipment needed: Two kicking targets per group

Instructors needed: Two per group

Description: In this drill the students will build teamwork by helping each other. The students will each have a partner and one will hold the kicking target while the other kicks. They will race against another pair to see which pair is the fastest. This is a great social building drill for the students.

Steps:

1. Divide your class into several groups.
2. For each group you will need two kicking targets.
3. Divide the students within each group into pairs.
4. Here are the rules:

• • Two pairs will compete against each other. One partner will hold the kicking target while the other kicks.
  • When the instructor says “go” the student will kick the target 4 times and then they both must sit.
  • The first pair to sit with their legs crossed and hands on their knees is the winner.
  • Switch roles.

5. On the second round, you can make it more challenging by having them do 8 kicks.

Team Kick Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Team Kick Relay

Equipment needed: Two kicking targets per group

Instructors needed: Two per group

Description: In this drill the students will build teamwork by helping each other. The students will each have a partner and one will hold the kicking target while the other kicks. They will race against another pair to see which pair is the fastest. This is a great social building drill for the students.

Steps:

1. Divide your class into several groups.
2. For each group you will need two kicking targets.
3. Divide the students within each group into pairs.
4. Here are the rules:

• • Two pairs will compete against each other. One partner will hold the kicking target while the other kicks.
  • When the instructor says “go” the student will kick the target 4 times and then they both must sit.
  • The first pair to sit with their legs crossed and hands on their knees is the winner.
  • Switch roles.

5. On the second round, you can make it more challenging by having them do 8 kicks.

Teammate Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Teammate Challenge

Equipment needed: None

Instructors needed: One per group

Description: The students will practice their teamwork by being a perfect team member! The focus shifts to being a good follower in this drill and teaches the students how to be a good teammate.

Steps:

1. Divide your students into groups.
2. Give each group their own section of the mat to work in.
3. Explain the rules:

• • Each student will take turns being the leader calling out 3 of their favorite karate moves.
  • Everyone else must demonstrate those moves as strong as they can, while repeating the move super loud.
  • Each time one student is finished leading, the leader will choose who was the best teammate

4. Takeaways:

• • Be loud as you lead the moves.
  • Do your moves super strong.
  • Be a good teammate when you’re not leading.

5. Continue until each student has two turns.

Transporter Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: TEAMWORK

Drill: Transporter Relay

Equipment needed: One slammer target and several small square targets per line

Instructors needed: One per line

Description: In this drill the students will build teamwork by working together in a relay race to transport pads back to their line.

Steps:

1. Divide your class into pairs and then divide the pairs into several lines.
2. For each line, you will need a slammer pad (set next to the first pair in line) and two small square targets (per pair) stacked across the training deck. For example: if you have two pairs per line, then you will want to stack four small square targets across the training deck.
3. The first pair in line will hold the slammer target together as they races across the training deck.
4. Once at the opposite end of the training deck, the pair will stack two square targets on the slammer pad and then race back to their line while holding the slammer pad with the two small targets on top.
5. If the pair drops either of the small targets, then they must stop and do 5 push-ups before they can continue the drill.
6. Continue until each pair has a turn.
7. The team that completes this drill the fastest is the winner.

Control Your Body Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Control Your Body Relay

Equipment needed: Approximately 5 rings

Instructors needed: One

Description: In this drill the students will race across the training deck and control their body to stop quickly in the middle of a small ring.

Steps:

1. Divide your students into several lines on one side of the training deck.
2. For each line, place a ring directly across the training mat.
3. When the instructor says “go” the first student from each line will race to the middle of the ring across the training deck.
4. The first student to stand still with their feet together and hands by their side in the middle of the ring is the winner.
5. Continue until each student has at least two turns.
6. To make this drill challenging, have the student’s race backwards.
7. You can make it a fun competition by giving each line a team name and the fastest line gets a point for their team.

Dizzy Race

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Dizzy Race

Equipment needed: One blocker pad and kicking target per line

Instructors needed: One per line

Description: In this drill the students will develop better control of their body by racing down the training mat, spinning their head around a blocker target four times, and then kicking a target ten times. This is a fun way to teach your students to control their body.

Steps:

1. Divide your students into even lines and have them line them up on one end of the training deck.
2. On the opposite end lay a blocker pad down, and have an instructor kneel holding a kicking target.
3. Review the proper mechanics of a round kick:

• • Keep your hands up.
  • Turn your knee.
  • Snap your knee.
  • Kick with the top of your foot.

4. Explain the rules:

• • When you say “go” the first student in line will race to the blocker pad.
  • You will spin around it four times.
  • Kick the kicking target ten times with a round kick, alternating legs on each kick, and race back to high five the next student in line.
  • The first line to finish and sit with their legs crossed and hand on knees is the winner.

Escape The Bullies

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Escape the Bullies

Equipment needed: 2 Kicking Shields Per Line

Instructors needed: 2 Per Line

Description: Students will work on their CONTROL by not letting their emotions get the best of them by not being too silly, and not becoming super frustrated as they try to escape the bullies.

Steps:

1. Divide your students into groups
2. Set up the drill:

• • Each group will have 2 instructors or storm team members holding kicking shields.

3. Explain the rules:

• • One student will be in the middle and have to face off with both bullies.
  • When the instructor says “go” the bullies will start to push the student around the ring.
  • The student will have 30 seconds to escape the ring without kicking or punching.
  • If you fall down, you have to do 5 push-ups each time.

4. Takeaways:

• • Keep your mind clear to have better CONTROL over your emotions
  • Keep looking for different openings that you can escape through.
  • Stay on your feet at all times

5. Continue until each student has had two turns

Freeze Stance

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Freeze Stance

Equipment needed: None

Instructors needed: Multiple to monitor

Description: The students will work on their CONTROL by trying to be the last person standing in this stance competition.

Steps:

1. Students will get one half of the mat.
2. For the group you will need multiple instructors to monitor.
3. Explain the rules:

• • Students will dance when the music comes on.
  • When the music stops, students will have to freeze in a stance.
  • If a student moves when the music is off, they are then out.
  • When the music starts again, students will continue to dance.

4. Takeaways:

• • Have fun and dance around.
  • Make sure you have deeply bent knees in your stances.
  • Make your stance strong so that you don’t move.

5. Continue until you play 2 games.

Frozen Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Frozen Statue

Equipment needed: None

Instructors needed: One

Description: In this drill the students are going to play ninja freeze, but they must have enough control of their body to freeze in attention stance.

Steps:

1. Have your student’s line up on one side of the training deck.
2. Stand on the opposite side of the deck with your back facing the students.
3. When you are ready, say the following: “1 – 2 – 3 – NINJA FREEZE!”

• • While you are counting, the students will start running toward you.
  • Once you say the word “FREEZE!” turn around and look at the students.
  • The students must freeze at attention before you turn around and look at them.
  • If they are moving, or not standing with their feet together and hands by their side then they must go back to the starting line and sit down.

4. Continue the drill until one of the students touches you without getting caught moving. If you catch everyone moving, then start the game over.
5. To make class entertaining, you can let the winner be the new counter.

Hit and Run

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit and Run

Equipment needed: One slammer target and blindfold per group

Instructors needed: One per group

Description: The students will practice having control of their heart by being brave. One student will stand blindfolded in the middle of attackers holding pads and then must react to the attack when the blindfold is removed.

Steps:

1. Divide your students into groups of five.
2. Have one student stand in the middle of a ring blindfolded.
3. Give the rest of the group a slammer pad and have them stand on the outside of the ring.
4. Explain the rules:

• • While you are blindfolded, I will point to one student to be the attacker.
  • When I say “go” you will remove your blindfold and the attacker will count to 3 out loud and then charge you.
  • You only have 3 seconds to react bravely by either pushing off your attacker or kicking their pad.
  • The goal is to stay on your feet and not fall to the ground when you push or kick the attacker.

5. Continue until each student has at least one turn.

Hit or Miss

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit or Miss

Equipment needed: Two punching mitts per line

Instructors needed: 1 per line

Description: The students will practice controlling their speed by trying to hit the pad before it is taken away. This will help build better reactions challenging them to not miss the pad.

Steps:

1. Divide your students into lines
2. Explain the rules:

• • The instructor will flash the pad and count for 2 seconds then pull the pad back.
  • While the pad is flashed the student must punch or kick the mitt.
  • Have each student strike 5 times.

3. Takeaways:

• • Punch when you see the pad.
  • Keep your hands in chamber.
  • Punch fast and hard.

4. Continue until everyone has three turns.
5. The second time, only flash for one second to make it more challenging.

Hit the Mitt Relay

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Hit the Mitt Relay

Equipment needed: 2 punching mitts per line

Instructors needed: 1 Per Line

Description: The students will practice controlling their power by hitting the pads either hard or soft. By doing so, they will learn how to turn their power on and off.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • The first person in line will strike the pad 5 times.
  • The instructor will alternate saying “hard” or “soft”.
  • The student must strike or kick the pad accordingly

3. Takeaways:

• • Listen for hard or soft.
  • Control your power but still hit fast.
  • Keep your hands in chamber.

4. Continue until each student has 3 turns.

Kick the Block

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Kick the Block

Equipment needed: Two slammer pads and two blocks per line

Instructors needed: 1 per line

Description: The students will build their control by side kicking a block off the stack of pads. This will help them build good chambers in their sidekick.

Steps:

1. Divide your students into lines.
2. For each line you will need a stack of slammer pads with two blocks stack on top and an instructor on the other side of the pads.
3. Explain the rules:

• • You will sidekick the top block off the pads, hitting the block with your heel.
  • Your goal is to control your kick by kicking the top block off the pad and not the bottom block.

4. You will do this three times.
5. Takeaways:

• • Point your heel at the block.
  • Hit the block with your heel only.
  • Re-chamber your knee fast.

6. Continue until every student has three turns.

Kicks on Point

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Kicks on Point

Equipment needed: 1 squeaking pad per line

Instructors needed: 1 per line

Description: Students will work on controlling their feet by kicking with their heels with a side kick. Their goal is to kick only with their heel and make the pad squeak!

Steps:

1. Divide your students into lines
2. Have 1 instructor for each line hold the squeaker pad.
3. Explain the rules:

• • The instructor will hold the squeaker pad facing outward next to their leg or hip.
  • The students will sidekick the pad and control their foot by hitting only with their heel.
  • They have 5 chances to make the pad squeak 3 times.
  • On round 2 their goal is to make the pad squeak 3 out of 3 times.

4. Takeaways:

• • Don’t hold your chamber for too long as you try to aim.
  • Remember to pivot on each kick.
  • If you miss the pad, don’t become discouraged.

5. Continue until every student has at least 2 turns.

King of the Box

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: King of the Box

Equipment needed: Two slammer pads per group

Instructors needed: One per group

Description: In this drill the students will practice controlling their power. The students will try and knock their opponent out of the square using a slammer pad, but they cannot use too much power so that no one falls and gets hurt.

Steps:

1. Divide your class into several groups and pair each student with a partner.
2. For each group you will need to mark a ring on the ground if you do not have square rings in your mat.
3. Explain the rules:

• • You and your opponent will hold a slammer pad.
  • When I say “go” you will try to push your opponent out of the ring.
  • The first student to push their opponent out of the ring is the winner.
  • If you use too much power and knock your opponent on the ground then you both have to do 10 push-ups.

4. Continue until each student has at least two turns.

Knock Down

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Knock Down

Equipment needed: Two slammer pads per line

Instructors needed: One per line

Description: In this drill the students will practice controlling their power by trying to knock their classmate down with a side kick.

Steps:

1. Divide your students into several lines.
2. The first two students in line will stand on one slammer pad and hold another slammer pad.
3. The second student in line will sidekick the slammer pad held by their classmate.
4. Each student will have 3 attempts to knock their classmate off the slammer pad.
5. After the third attempt, the student holding the target will go to the end of the line and the second student in line will take the place of the holder standing on the slammer target.
6. Repeat the process until every student has a turn to both hold the target and kick the target.
7. You can add variety by changing the kick to a round kick and front kick, or any other kick that compliments your style and/ or the student’s belt level.

Knock, Knock

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Knock, Knock

Equipment needed: 2 Kicking shields per line

Instructors needed: 1 per line

Description: In this Drill students will work on using their power to punch the pad and knock their instructor off the base.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•      Have 1 instructor stand on one kicking shield while holding the other shield firmly

3. Explain the rules:

•      When the instructor says “go” punch the pad as hard as you can.
•      You will have 10 seconds to punch as many times as possible.
•      Keep punching until your knock your instructor off the pad or time runs out.
•      On the next round, you have to knock your instructor off the pad in less than 10 punches.

4. Takeaways:

•      Have your hands away so they are ready to strike.
•      Keep your eyes on the pad, so you know when to hit.
•      Don’t give up make sure you try your best each time.

5. Continue until everyone has 2-4 turns through the line.

Ninja

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Ninja

Equipment needed: 1 pad per line

Instructors needed: 1 to play, one to monitor

Description: The students will work on their control by trying to move quickly yet quietly to steal a pad from the blindfolded instructor.

Steps:

1. Divide your students into lines.
2. Assign each line a pad, and have the instructor sit blindfolded at the opposite end of the mat. Place the pads spaced out a few feet away from the instructor.
3. Explain the rules:

• • When you say “go” the first person in line will to quietly run to the pad and bring it back to their line.
  • If the blindfolded instructor hears them, he will point in their direction and that student must start over from the beginning
  • The first person to get the pad back gets a point for their team.

4. Takeaways:

• • Move fast without being loud.
  • Take big steps to go faster.
  • Move your arms to help you run.

5. Continue until everyone has at least 3 turns. The team with the most points at the end is the winner.

Over the Moon

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Over the Moon

Equipment needed: One small ring and stand per line

Instructors needed: 1 per line

Description: The students will build control in their round kicks by kicking over the ring. This will help the students build good chambers in their round kicks.

Steps:

1. Divide your students into lines.
2. For each line you will need a ring on a stand and an instructor holding a kicking target.
3. Explain the rules:

• • You will round kick the target three times with the top of your foot.
  • Your goal is to control your kick by not touching the ring as you chamber and re-chamber your kicking leg.

4. Takeaways:

• • Point your knee at the pad.
  • Re-chamber fast.
  • Don’t kick the ring.

5. Continue until everyone has three turns.

Palm and Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Palm and Punch

Equipment needed: 2 Punching Mitts Per Line

Instructors needed: 1 per line

Description: In this drill, students will work on having CONTROL with their hands by alternating between striking with a closed fist and an open hand. This will challenge them physically and intellectually by forcing them to use both sides of their brain while striking and remembering when to open and close their hands.

Steps:

1. Divide your students into lines.
2. Have 1 instructor for each line hold the punching mitts.
3. Explain the rules:

• • Have the first person in line start in their guarding stance.
  • They will then hit the mitts with 2 punches and count “1 sir/ma’am”
  • Then hit the mitts again with 2 palm strikes and count “2 sir/ma’am”
  • Continue alternating until they reach 5 reps.
  • If they mess up they have to stop and go to the end of the line.
  • Their goal is to get as far as they can without messing up or to reach 5 reps.

4. Takeaways:

• • Try not to go too slow as you think about opening or closing your hands.
  • Remember to count correctly as you are striking.
  • Try your best to hit the pad strong.

5. Continue until every student has at least 3 turns.

Partner Pad Tag

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Partner Pad Tag

Equipment needed: One clapper target per line

Instructors needed: One instructor per line

Description: In this drill the students are going to try and kick the target before their partner moves it out of the way!

Steps:

1. Pair each student with a partner and then divide the pairs into two lines.
2. Have the first pair in each line stand up. Give one student the clapper pad (student “A”).
3. The student without the pad (student “B”) will try and kick the target held by student “A” while student “A” tries to move the target out of the way.
4. Here are some basic rules:

• • Student “A” cannot move the target until student “B” kicks.
  • If he/ she moved the target early, then he/ she must do 5 push-ups.
  • If student “B” hits the target, then he/ she will earn a point.
  • After 3 tries, have them switch roles.

5. Continue until each student has had a turn. The student with the most points at the end of the drill is the winner.

Pay Attention with Kicks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Pay Attention With Kicks

Equipment needed: Two clapper targets, 4 cones

Instructors needed: Three (one to run the drill and two to hold the targets)

Description: In this drill the students will practice controlling their speed by racing and kicking a target against their opponent.

Steps:

1. Have two instructors kneel back-to-back in the middle of the training deck.
2. Divide your class into pairs and give each partner the same number starting with number 1. Next, have them line up facing each other (in order) directly across the training deck as shown in the picture. Use cones to mark the lines.
3. The instructor will call out a number, and the two students assigned that number will race to the middle of the training deck and kick the target 10 times and then race back to their spot.
4. The first student to kick the target 10 times and race back to their spot earns a point for their team.
5. The first team with 10 points in the winner.

Power and Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Power Punches

Equipment needed: 1 wavemaster top, 1 block per line

Instructors needed: 1 Per Line

Description: Students will work on their CONTROL by learning how to increase the level of effort and power in each punch to make their block fly the farthest.

Steps:

1. Divide your students into lines.
2. Set up the drill:

• • Have one Wavemaster top with a block set on top, and one instructor a few feet away per line.

3. Explain the rules:

• • When the Instructor says “go”, the first student in line will punch their block.
  • Each instructor will watch to see where the blocks for their line go.
  • The student who can punch one of the two blocks the farthest will earn a point for their line.
  • The first line to reach 4 points wins.

4. Takeaways:

• • Remember to punch with the correct part of the hand.
  • Yell loud when you punch the pad
  • For the most distance, punch straight instead of up, down, or sideways

5. Continue until one of the lines reaches 4 points.

Ring Bounce Challenge

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Ring Bounce Challenge

Equipment needed: 1 Ring

Instructors needed: 1 Per Line

Description: The students will work on their CONTROL by punching through a ring that has been bounced.

Steps:

1. Divide your students into lines.
2. For each line you will need one ring.
3. Explain the rules:

• • The students will stand with their hands in chamber.
  • The instructor will throw the ring in the air and before the student can punch through it, it must bounce off the ground.
  • The student wants to catch 3 rings in a row without missing, using only a punch.

4. Takeaways:

• • CONTROL your body so that you don’t punch too fast.
  • Make sure you punch straight and not around.
  • Keep your other hand in chamber position.

5. Continue until each student has 2 turns.

Rock the Boat

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Rock the Boat

Equipment needed: 1 kicking shield per line

Instructors needed: 1 per line

Description: In this drill the students will practice CONTROL by having a deep stance and not falling off the pad when shaken by the instructor.

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•      Set 1 kicking shield on the ground in front of each line.
•      Tell the students which stance they will be working on

3. Explain the rules:

•      When the instructor says “go” sink down into your stance on top of the pad
•      The instructor will then shake the pad back and forth for 10 seconds.
•      Stay on the pad in a low stance for as long as you can with your hands in chamber position.

4. You are “out” if you: Fall, Move your arms out of chamber, Stand up

•      On the next round, use a different stance!

5. Takeaways:

•      Breathe as you play so that you don’t get tired.
•      Bend your knees low so that you get stronger.
•      Keep your head up so you can have balance.

6. Continue until everyone has 2-3 turns.

Safety Position

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Safety Position

Equipment needed: None

Instructors needed: 1 instructor per line

Description: In this drill, the students are going to learn how to handle bullies by getting into a safety position.

Steps:

1. Have your students make a big circle. Explain that you need to have control of your heart if you want to stand up to bullies.
2. To stand up to bullies, one must set up a safety position. On your command, have the students practice the following steps:

• • With your palms facing outwards, firmly put your hands straight out towards the bully.
  • Step one foot back so that you have a strong stance.
  • In a firm voice, say “STEP BACK!”

3. Together, have the students practice the safety position three times and then have them sit down.
4. Have one student stand up. Walk up to the student and pretend that you are a bully. Saying “I don’t like you!” and try to push the student. The student will react by setting up the safety position as detailed above.
5. Continue until every student has had a turn individually.

SIT

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: SIT

Equipment needed: One focus mitt per line

Instructors needed: 1 per line

Description: In this drill the students will practice controlling their speed. The students will hit the clapper targets continuously as fast as possible and the instructor will say “SIT!” This will help them control their speed from going really fast to being still.

Steps:

1. Divide your class into even
2. For each line you will need an instructor holding a clapper target.
3. Explain the rules:

• • When I say “go” their first student in each line will begin hitting the clapper target with speed bag punches as quickly as possible.
  • When I say “SIT!” you will sit as quickly as possible.
  • The first student to sit with their legs crossed and their hands on their knees earns a point for their line.
  • At the end of the drill, the line with the most points is the winner.

4. Continue until each student has at least two turns.

Smash and Run

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Smash and Run

Equipment needed: One small square pad and foam sword per line

Instructors needed: 1 per line

Description: In this drill the students will practice controlling their heart. The students will perform a self-defense move which will help them learn how to defend themselves.

Steps:

1. Divide your class into even lines.
2. For each line you will need and instructor to place a small pad on their arm. The instructor will also carry a foam sword in their other arm.
3. Explain the rules:

• • The instructor will try and grab your arm.
  • You will hit the arm (on the pad for safety) as hard as possible showing that you have control of your heart and are very brave.
  • After you escape, you will race to the end of the line as the instructor tries to chop you with the sword.

4. Continue until each student has at least three turns.

Snap

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Snap!

Equipment needed: 1 piece of paper per line

Instructors needed: 1 Per Line

Description: Students will work on their CONTROL by kicking the paper to produce a loud snap, and also CONTROL their body by holding the rechamber for 3 seconds.

Steps:

1. Divide your students into lines
2. Set up the drill:

• • Each line will need one instructor to hold the paper for a Front Kick.

3. Explain the rules:

• • Each student will front kick 2 times with each leg.
  • Your goal is to CONTROL your speed by kicking fast and making a loud popping noise when you hit the paper.
  • Then CONTROL your body by holding your rechamber for 3 seconds before putting your foot down.
  • If you drop your rechamber then you have to do 3 squat jumps!

4. Takeaways:

• • Don’t allow your kick to follow through too much or you will sacrifice speed and balance.
  • To be the best, go from chamber to kick, as quickly as you can.
  • Rechamber with your knee high and tight for the best technique

5. Continue until each student has had three turns

Speedy Ladder

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Speedy Ladder

Equipment needed: One kicking target, ring, and two slammer pads per line

Instructors needed: 1 per line

Description: The students will build their control by front kicking a target while not hitting a stack of pads below their foot. This will help the students build good chambers in their front kicks.

Steps:

1. Divide your students into lines
2. For each line you will need a stack of targets with a ring on one side and an instructor holding a kicking target on the other side.
3. Explain the rules:

• • You will stand in the ring.
  • You will kick the target once with each leg. Then you will kick the pad two times with each leg, followed by three times with each leg.
  • Your goal is to control your kick by kicking the target as quickly as possible without touching the stack of pads with your foot as you chamber and re-chamber.

4. Takeaways:

• • Bring your knee above the pads.
  • Kick the pad hard and fast.
  • Don’t forget to re-chamber.

5. Continue until everyone has three turns.
6. On the second turn and third turn have them kick quicker on each rep.

Squeak Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Squeak Punches

Equipment needed: 1 small Squeaking pad per line

Instructors needed: 1 per line

Description: In this drill students will practice CONTROL of their power & speed by alternating soft and hard punches without making a mistake!

Steps:

1. Divide your students into lines.
2. Setting up the drill:

•     Have 1 instructor in each line hold the squeaker pad.

3. Explain the rules:

•     When your instructor says “go” you will perform 2 punches with the same hand for 1 count.
•     Then switch to the other hand and repeat for the second count.
•     Repeat for a total of 10 counts.
•     Your goal is to hit hard, making the squeak on the first punch and then soft (no squeak) on the second punch.
•     If you mess up, do 5 jumping jacks and start from where you left off!

4. Takeaways:

•     Don’t forget your retraction hands!
•     Extend your arm, no half punches!
•     Show good CONTROL by hitting with the front of your hand.

5. Continue until each person has 3 turns.

Squish Punch

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Squish Punch

Equipment needed: One chest protector and two small mitts per line

Instructors needed: 1 per line

Description: In this drill the students will try to punch the instructor in the chest while the instructor tries to squish the students hand with two small targets. This is great for teaching students how to control the speed of their punches by retracting their punches quickly.

Steps:

1. Divide your students into several lines with no more than four students per line. For each line you will need an instructor to wear a chest protector while holding a small target in each hand.
2. Explain the rules:

• • You will punch the instructor whenever you are ready.
  • The instructor will respond by trying to squish your punch before you retract it.
  • You will get three shots at the instructor.

3. Continue until each student has at least two turns.
4. You can add variety by having them kick the instructor.

Stance Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Stance Statue

Equipment needed: 1 dice w/ time, 1 dice with stances

Instructors needed: 1 per group

Description: In this drill the students will work on CONTROL of their body and mind by holding each stance without moving, laughing, or talking!

Steps:

1. Divide your students into groups
2. Setting up the drill:

•     Have each assistant instructor make a large circle with their group
•     The head instructor will hold/roll both dice

3. Explain the rules:

•     The instructor will roll the time die, then roll the stance die.
•     You will have to hold the rolled stance for the time determined by the time die.
•     If you move or come out of your stance you are out.
•     If you laugh, yell or talk you are also out!
•     The goal is to have the best CONTROL over you body & mind to be the last!
•     Repeat for multiple rounds.

4. Takeaways:

•     Tell yourself “yes I can” if you’re legs start to burn!
•     CONTROL your mind by not getting distracted by your environment.
•     Keep the giggles on the inside until the instructor says “time”!

5. Continue until you have a winner for each group and then repeat!

Stay Back

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Stay Back

Equipment needed: None

Instructors needed: 1 per group

Description: In this game we will be working on the student’s ability to CONTROL their heart by utilizing their self-defense without being too shy or too silly.

Steps:

1. Divide your students into groups
2. Setting up the drill:

•     Have each group make a circle
•     1 student will be in the middle
•     Assign everyone else a number

3. Explain the rules:

•     Show the students how to perform self-defense #1
•     Call a number, and the assigned student will grab the student in the middle.
•     He/she will then have to perform self-defense #1 and yell “STAY BACK”
•     Repeat for 2-3 more numbers.

4. Takeaways:

•     Yell “stay back” as loud as you can
•     Do your moves strong or else they might not work
•     Remember to CONTROL your heart and no be too silly

5. Continue until everyone has 2-3 turns in the middle

Super Statue

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Super Statue

Equipment needed: One slammer pad per line

Instructors needed: 1 per line

Description: The students will practice having control of their body by racing and jumping over a pad and then freeze into a guarding stance.

Steps:

1. Divide your students into even lines with no more than six students per line and have them line up on one end of the mat.
2. One the other end of the mat, place a slammer target on the ground directly across from each line.
3. Explain the rules:

• • When I say “go” you will race down the mat, jump over the slammer pads, and then freeze into a guarding stance.
  • The first person to control their body and freeze into a guarding stance wins a point for their team.

4. Continue until each student has at least three turns.
5. The team with the most points at the end of the drill is the winner.
6. You can make it challenging by stacking more pads on each turn.

Tension Punches

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Tension Punches

Equipment needed: 2 Focus Mitts Per Line

Instructors needed: 1 Per Line

Description: Students will work on one of the hardest things to CONTROL, their minds & power! We will be developing patience and skill by working slow motion tension punches.

Steps:

1. Divide your students into lines
2. Set up the drill:

• • For each line, have one instructor to hold pads for punches.

3. Explain the rules:

• • The student will start with both hands in chamber position at their sides.
  • The instructor will place one pad against one of their hands.
  • The student will begin their punch by pushing against the pad while the instructor applies gentle resistance.
  • We will time each punch to take no less than 5 seconds each.
  • Repeat this for 3 punches on each hand.
  • Stay in a low stance while you do your punches and try not to fall over.

4. Takeaways:

• • Stay low in your stance so that you don’t easily fall over.
  • Don’t forget to twist your fist right side up when punching.
  • Don’t go too fast or you may accidentally push yourself over!

5. Continue until each students has 2-3 turns.

Test Your Might

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: CONTROL

Drill: Test Your Might

Equipment needed: 20/20 armor & 1 wavemaster for each line

Instructors needed: 1 per line

Description: In this game the student’s get to give the instructors push-ups depending on how hard they can hit the bag by using CONTROL over their power!

Steps:

1. Divide your students into lines
2. Setting up the drill:

•     Have 1 20/20 armor set up on each wavemaster.
•     Settings: Game #10, 20kg, infinite time

3. Explain the rules:

•     You have 3 chances to front kick the bag.
•     For each kick:

■     Green = 1 push up

■     Yellow = 2 push ups

■     Red = 3 push ups

•     After 3 kicks, the next student gets a turn.

4. Takeaways:

•     Chamber to have the most power possible
•     Aim well and hit the middle of the bag
•     Don’t be too silly an fall down

5. Continue until everyone has 2-3 turns to kick the bag.

4 Corner Memory

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: 4 Corner Memory

Equipment needed: 4 wave bag cushions or similar sized objects

Instructors needed: Several to monitor

Description: In this drill the students are going to put their reaction skills to the test by racing to the proper corner.

Steps:

1. Place one wave bag cushion in each corner of the deck. Have the students stand in the middle of the deck.
2. Designate each corner to be one of the following:

• • Blocks
  • Kicks
  • Stances
  • Strikes

3. You will say a martial arts move out loud and the students must run to the corner that is associated with the move. For example: front kick = kicks; middle stance = stances; punch = strikes; high block = blocks
4. If the student runs to the wrong corner, or is the last student to touch the cushion in the correct corner then the student is out and must sit on the side of the deck.
5. Continue the drill until you have one student left standing.

Bopper Blocks

Program: Basic SKILLZ (5 and 6 yrs.)

Skill: MEMORY

Drill: Bopper Blocks

Equipment needed: 1 foam noodle/blocker pad per line

Instructors needed: 1 Per Line

Description: The students will work on their reactive memory by challenging them to think about which block to use to stop the noodle/blocker pad.

Steps:

1. Divide your students into lines.
2. Explain the rules:

• • Each student will get 3 chances to block.
  • The instructor will slowly strike high, middle, or low.
  • The student must use the correct block, say its name, and not get hit.

3. Takeaways:

• • Have fast reactive memory to block correctly.
  • Show a good chamber when you block.
  • Block the correct side and area.

• • Continue until each student has 3 turns.
  • To make it more challenging, speed up the strikes.